Tuesday, May 8, 2012

Initial Progression: Week 4, Day 2

Source: Rob Macklem's Flickr


10 Sets of 30 Yards*
*Sprint 30 yards, jog back and immediately start next set.

Power Skip + Backwards Run

5 Sets of 30 Yards*
*Power skip 30 yards, backwards run to starting position, then rest 45 seconds before next set.

Box Jumps

15 Jumps*
*Choose highest height possible.  Jump up to box, STEP down and repeat.

Shot Put/Med Ball Jump & Throw (Video)

10 Throws for Distance*
*Hold shot/med ball with both hands against chest.  Jump and throw shot/med ball for distance.

Wide Stance Straight Leg Good Morning (Video)

3 Sets of 4 Reps*
*Work up to weight where you can maintain proper form.

Jerk from Rack

1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
5 Set of 3 Reps @ 85%

Vertical Jump with Bar Above Knee with Snatch Grip (Video)

3 Sets of 3 Reps @ 50%

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